WOD

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28
Nov

Crossfit Cape Cod 11/29/2021

CrossFit Cape Cod – CrossFit

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Accessory Work

GHD Hip Extension with or without weight

* Hips are free of pad

* no movement in trunk- static position

5 sets of 20 reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

15 Front Rack Lunges 95/65#

8 Bar Facing Burpees

15 Front Rack Lunges 95/65#

16 Pull ups

24
Nov

Crossfit Cape Cod 11/25/2021

CrossFit Cape Cod – CrossFit

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Metcon (Time)

Happy Thanksgiving Everyone!

Enjoy this time with your family and friends. Stay safe, eat a lot and have fun!

PARTNER WOD

Teams of 2 or 3

150 Pushups (sit ups)

150 Push Press 75/55# (box jumps)

150 Pull ups (air squats)

150 Wall balls 20/14# (plank hold on elbows)

150 Power Cleans (lunges)

While 1 person is working on the 150 pushups, the other athlete(s) is doing sit ups, switch as needed. Do not move on to next 150 reps until the one before is completed.

23
Nov

Crossfit Cape Cod 11/24/2021

CrossFit Cape Cod – CrossFit

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Back Squat (3 X 6)

75% of 1RM stay at that weight for 3 sets, 6 reps each set

Metcon (4 Rounds for reps)

TABATA Dumbbell

Dbell Snatch 50/35#

Rest 1:00

Dbell Goblet Squat

Rest 1:00

Dbell anchored sit ups

Rest 1:00

Dbell Lunge

First 8 intervals are snatches, 20 sec work, 10 sec rest

2nd 8 intervals are goblet squats and so on.

This is scored as 4 rounds for total reps each movement

1 2 3 539